Nowadays, obesity is spread due to poor diet and lack of physical activity. People do this because the advent of technology has caused the majority of them to adopt a sedentary lifestyle. With obesity, many life-threatening and fatal diseases such as diabetes, high blood pressure, certain types of cancer and cardiovascular problems start. Therefore, to live a healthy and rich life, you need to fight obesity with the help of mindful diet and regular workout. Just keep in mind that it is never too late to start your training program. You can start with light exercise and gradually move on to difficult routines. Also, if you don’t like doing traditional workouts, you can opt for non-traditional workouts like martial arts, swimming, and dancing. Workouts improve not only physically, but also your mental health; it helps you overcome stress, anxiety and depression. In addition to improving your health, workouts tone your body; you will gain muscle mass, especially if you use vitamins and supplements to boost your workout. In this article, we’ll guide you on how to increase the effectiveness of your training through healthy eating.
Eating right is very important for your training performance because good food loads your training. Pre-play nutrients are very important to maximize your performance and hit the limit. It is best to fuel your body for about two hours before exercising. Your pre-workout diet should include healthy (easily digestible) carbohydrates such as whole grain cereals, fat free yogurt, rice, whole wheat toast, whole grain pasta, bread, rice brown, fruits and vegetables, lean protein, heart-healthy fats and fluids. Hydrating your body with water is good, it keeps your body cool, but it is recommended to drink fresh fruit juices. While you do need protein to supply nutrients and oxygen to your muscles, you should avoid a lot of healthy protein. Also, you should not consume saturated fat and high fiber foods as they take too long in the digestion process. If you are short on time, you can energize yourself with a fruit like a banana or an apple.
During-exercise nutrition intake
Whether you are a professional athlete who undergoes intense training lasting several hours or someone who does moderate level training, you need to keep your body hydrated with small but frequent sips of water. Water plays the role of a cooling agent in our body. For workouts that last less than an hour, you don’t need to eat while you exercise. However, for longer, more intense and vigorous workouts, you should opt for a diet. Experts recommend consuming around 100 calories of healthy carbohydrates, such as fat-free yogurt, raisins, or bananas every half hour. When exercising in your comfy outfits like Born Tough sweatshirts and Born Tough pants, your diet goals should be similar to pre-workout like staying hydrated, trying to refuel, increase performance, preserve muscles and improve recovery.
Post-exercise Nutrition: What to Eat After a Workout
Protein is needed in your post-workout fuel because it tends to repair and build your muscles. In addition, taking protein helps prevent protein breakdown and stimulates synthesis, leading to an increase or maintenance of muscle tissue. Nutrients before exercise are more dependent on the type of exercise you are doing and the duration of that exercise. You can eat a hard-boiled egg, a glass of chocolate milk, or a whey protein shake for the protein you need. There are many sports drinks, bars to choose from for the necessary carbohydrates. A sports drink is considered good if it contains 14 to 15 grams of carbohydrate in 8 ounces with a few milligrams of sodium and potassium. However, if your mission is to lose weight, try water instead of these drinks. This post-workout diet helps with recovery, rehydration, fueling, muscle development, and improved future performance.
After observing the continuous rise in obesity rate, regular training and healthy eating is the need of the hour. Training without a proper diet will not give you satisfactory results. It is highly recommended that you eat healthy foods, containing carbohydrates, healthy proteins, and heart-healthy fats and fluids, before and after your workout. If your workout is intense and lasts longer than an hour, you should also opt for certain nutrients during the workout.